4Q – 7 step Foot/Ankle jc
ULT
Big Toe Corkscrew SL Anterior Reach
reps
4 each
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Best results perform all of the sprial movements in this session with bare feet to establish the best "corkscrew" with all the toes.
LLT
KB Single Leg Squat Touchdown
reps
4 each
load
light
| Set | Reps | Load |
|---|---|---|
| 1 | 4 each | Light |
| 2 | 4 each | Light |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
Ankle Roll
reps
4 each
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
Be sure not to "bear" weight through the rolling ankle. The body will off set to provide "overpressure" to the ankle at that angle.
UMT
Big Toe Corkscrew SL Rotational Reach
reps
5 each
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
If at home and you don't have a band ask a family member to do the "warding" ie they will apply a subtle and consistent push against your body.
ULT
Unilateral Vertical Skip
reps
3 each
| Set | Reps |
|---|---|
| 1 | 3 each |
| 2 | 3 each |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions.
Move powerfully off the ball of the foot and turn off quickly.